Knee-Friendly Full-Body Workout: 7 Total Body Exercises
Sep 18, 2025 • 10 min read
Published on September 18, 2025 | Updated on September 18, 2025
September 18, 2025
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
Too many people think the safest choice for sore knees is to stop exercising. This couldn’t be further from the truth.
Rest isn’t the answer. Smart movement is.
Avoiding workouts only weakens your muscles, stiffens your joints, and makes the pain cycle even worse.
That’s why a knee-friendly full-body workout is so powerful. Instead of dodging exercise, you train in a way that builds strength and stability while protecting your joints.
Done right, these moves don’t just spare your knees. They actively help support them.
In this article, you’ll learn 7 proven exercises that deliver a full-body challenge without the joint strain.
In short, the answer is yes. A knee-friendly full-body workout doesn’t mean avoiding leg exercises altogether. It means choosing smarter movements that strengthen your lower body while keeping pain at bay. The right approach can make your knees more resilient over time.
Using knee stabilizing exercises and strengthening the muscles that support your knees, including your glutes, hamstrings, quads, and core, plays a vital role in protecting the joint long term.
The key is working smarter, not harder.
You have to choose low-impact exercises that still challenge the full body while minimizing strain on the knee joint.
Here are four key things to look for when selecting knee-friendly exercises:
High-impact training often puts unnecessary stress on the knees, especially if you’re already dealing with pain or weakness.
Instead, look for exercises that emphasize stability by strengthening your hips and core, which are the muscle groups that play a direct role in supporting your knees.
Strong hips and a stable core help absorb force, keeping the joint aligned and reducing wear over time.
Think glute bridges, side-lying leg lifts, or balance-focused movements.
When it comes to protecting your knees, how you move matters just as much as what you do.
Jerky, rushed transitions can irritate the joint, while smooth, deliberate reps with proper form allow you to build strength safely.
Slow down each exercise, focus on alignment, and pay attention to how your body feels.
This mindful approach keeps strain low while maximizing results.
You don’t need to pile on heavy weights to get stronger. Resistance bands, light dumbbells, or even just bodyweight can deliver powerful results without stressing your knees.
The key is to select a resistance that challenges your muscles while keeping your movements controlled and joint-friendly.
For example, a banded squat variation can target your quads and glutes without the pounding forces of traditional barbell training.
Your knees and your fitness level aren’t static. That’s why adaptability is essential.
Modify your range of motion, change your stance, or switch positions (like doing a floor-based exercise instead of a standing one) to match what your knees can handle today.
Over time, these smart adjustments allow you to progress safely while building the strength and resilience needed to expand your options.
If you struggle with knee pain, skipping the warm-up is one of the biggest mistakes you can make.
Warming up is essential because cold muscles and stiff joints force your knees to take on more stress than they should.
A proper warm-up, on the other hand, activates the surrounding muscles, boosts circulation, and lubricates the joints, which makes movement feel smoother and safer.
Here’s what to include in your warm-up:
Start with a foam roller to release tension in the muscles that directly affect your knees including the calves, quads, hamstrings, and even the IT band.
Loosening these areas improves mobility, increases circulation, and takes unnecessary pressure off the joints.
Next, add gentle movement to improve your range of motion.
Simple drills like leg swings, ankle circles, or hip openers help prepare your joints for exercise without putting them under stress.
Warm-ups aren’t just about moving. They’re about “switching on” the right muscles.
Exercises like glute bridges, mini-band side steps, or light bodyweight squats activate your glutes, quads, and core so they’re ready to support your knees.
Get your blood flowing with something joint-friendly, like marching in place, step taps, or a minute on a stationary bike.
This raises your heart rate gradually and primes your body for more challenging movements.
Finish with stability work to lock in support around the knee joint.
Short wall sits, balance holds, or single-leg stands engage your quads and core, reinforcing the stability your knees need during training.
You don’t need a lengthy routine to prepare your knees. Just 5 to 10 minutes of a focused warm up before a workout with weights is usually enough to make a noticeable difference.
In that short window, you’ll increase blood flow, loosen tight muscles, and activate the stabilizers that keep your knees protected once the workout begins.
If you’re dealing with extra stiffness, coming back from injury, or exercising first thing in the morning, give yourself a bit more time.
Extending your warm-up to 12 to 15 minutes allows your joints to fully adjust and ensures you’re moving into the workout safely and confidently.
Think of the warm-up as an investment: a few extra minutes up front can prevent discomfort, improve performance, and help you get more out of every rep.
Protecting your knees doesn’t mean sacrificing a great workout. In fact, the right movements can strengthen your entire body while taking pressure off your joints.
These seven exercises are designed to build strength, stability, and mobility without the pounding impact that often aggravates knee pain.
Each one targets key muscle groups that support the knee so you can train smarter, stay consistent, and feel confident in every rep.
How to Do It:
Strap a resistance band on your thighs, just above your knees.
Stand with feet hip-width apart and lower into a shallow squat, keeping your chest lifted and core engaged.
Step sideways with control, leading with one leg while maintaining band tension.
After several steps in one direction, stand tall briefly before switching sides.
Muscles Worked: gluteus medius, gluteus maximus, hip stabilizers, core
Optional Props: resistance band (light to medium tension); loop band preferred
Tip: Avoid letting your knees cave inward and maintain outward tension against the band throughout each step.
How to Do It:
Sit on the floor with your upper back resting against a sturdy bench and a resistance band looped just above your knees.
Plant your feet hip-width apart.
Engage your core and lift your hips until your thighs are parallel to the ground by pressing through your heels.
Hold that position at the top, then carefully lower yourself.
Muscles Worked: gluteus maximus, hamstrings, core, hip stabilizers
Optional Props: resistance band (medium tension), bench or elevated surface
Tip: Keep your chin tucked and ribs down to avoid arching your lower back at the top.
How to Do It:
Lie on your back with one heel resting on a sturdy elevated surface like a chair, the other leg extended straight up.
Engage your core and press through the grounded heel to lift your hips off the floor.
At the top, your body should form a diagonal line from shoulder to knee.
Squeeze the glutes, then lower with control. Switch sides.
Muscles Worked: gluteus maximus, hamstrings, core, hip stabilizers
Optional Props: chair or bench; mat for cushioning
Tip: Drive through the heel of the working leg and avoid rotating your hips. Keep them squared and level throughout the movement.
How to Do It:
Stand with feet hip-width apart, holding a dumbbell in each hand.
Lower into a shallow squat and hinge at the hips while keeping your back flat and knees slightly bent.
Lower the weights along your thighs.
Once fully lowered and torso angled to the ground, pause and row the dumbbells toward your ribs.
Lower them again, then drive through your hips to return to standing.
Muscles Worked: hamstrings, glutes, lower back, lats, rhomboids, core
Optional Props: light to moderate dumbbells
Tip: Focus on the hip hinge, not a squat. Keep your spine long and squeeze your shoulder blades at the top of each row.
How to Do It:
Stand tall with feet hip-width apart with a kettlebell in one hand.
Hinge at your hips while maintaining a flat back and soft knees soft.
Engage your core as you lower the kettlebell close to the midline of your body.
Once your torso is nearly parallel to the ground, press through your heels and squeeze your glutes to return to standing.
Repeat and switch sides.
Muscles Worked: glutes, hamstrings, lower back, core, grip
Optional Props: kettlebell or single dumbbell
Tip: Don’t twist toward the kettlebell. Instead, keep your shoulders level and square to the floor throughout the movement.
How to Do It:
Step both feet onto the center of a resistance band and grip one handle in each hand.
Lean slightly forward into an athletic stance with a staggered stance if preferred.
From chest height, press both handles forward and upward until your arms are fully extended.
Control the return back to start.
Muscles Worked: front deltoids, upper chest, triceps, core
Optional Props: resistance band with handles
Tip: Avoid shrugging your shoulders. Your traps should be relaxed while your delts do the work.
How to Do It:
Stand with feet slightly wider than hip-width, holding a kettlebell in one hand.
Hinge at the hips and swing the kettlebell back between your legs, then drive your hips forward to swing it up to shoulder height.
At the swing’s peak, switch hands on the kettlebell.
Let the kettlebell swing back down and repeat, maintaining control and rhythm.
Muscles Worked: glutes, hamstrings, core, shoulders, forearms
Tip: Power the movement with your hips, not your arms. Keep your back straight throughout. Control the switch at the top rather than rushing it.
The routine below is just one way to put the 7 knee-friendly exercises into practice.
Aim to complete it 2 to 3 times per week on non-consecutive days, giving your body time to recover.
If you’re already active with low-impact activities like walking, swimming, or cycling, two sessions may be enough to complement your routine.
Always start with a 5 to 10 minute warm-up to prepare your joints and finish with a cool-down such as light stretching, mobility work, or an easy walk.
This will keep your knees happy and recovery smooth.
Sample Workout Plan | |||
Exercise | Reps | Sets | Rest |
Banded Lateral Walks | 2–3 | 10–12 steps/side | 30–45 sec |
Resistance Band Hip Thrusts | 3 | 12–15 | 45–60 sec |
Single Leg Glute Bridge (Elevated) | 2–3 | 8–10/leg | 45–60 sec |
Romanian Deadlift to Dumbbell Row | 3 | 10–12 | 45–60 sec |
One-Arm Kettlebell Deadlifts | 2–3 | 10/arm | 30–45 sec |
Hand Band Deltoid Front Press | 2–3 | 10–12 | 30 sec |
Kettlebell Alternating Hand Swing | 2 | 12–15 swings/side | 60 sec |
Training with sensitive knees can feel tricky, but it doesn’t mean you have to avoid exercise.
The key is learning how to move in ways that challenge your body while protecting your joints.
With the right strategies, you can build strength, improve stability, and stay active without aggravating knee pain.
The five tips below will help you get more from every workout while keeping your knees safe and supported.
Waking up key muscles before loading them makes a huge difference.
Try light glute bridges, leg raises, or banded clamshells before jumping into your main session.
This prepares critical stabilizers to your knees, such as your glutes, hamstrings, and core.
No exercise should hurt.
If a movement causes knee pain, reduce the depth (like not going as low in a hinge or bridge), change the angle, or opt for an alternative version.
Listening to your body is part of smart training.
Many low-impact exercises hinge at the hips rather than flex at the knees.
This pattern protects your joints while engaging major muscles like glutes and hamstrings.
Think of it as “pushing your hips back” as though you’re reaching for a chair, instead of squatting down.
Going slower gives you time to focus on form and muscle engagement and helps prevent compensations (like shifting into the knees).
Try using a 2 to 3 second count on both the lift and the lowering phase of each rep.
Don’t rush to add more resistance.
Increase weight only when your form is stable and controlled.
Using a wall, chair, or mirror for alignment checks is always a smart move, especially when working on balance-heavy moves like single-leg exercises.
Knee issues don’t mean you have to skip your workouts: rather, the right knee-friendly full-body workouts can add to a smart training routine.
Working out with bad knees often requires the right mix of hip-dominant movements, core engagement, and low-impact resistance exercises.
These can build strength around the knee and improve your overall function.
By focusing on control, alignment, and progression, the 7 exercises you’ve just learned offer a safe and effective path forward.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
